Can I Eat A Low-FODMAP Vegan Keto Diet?

Many of us try a vegan keto diet in an effort to improve our digestion and health. After all, sugar, meat, gluten, dairy and eggs are all pro-inflammatory foods, and so a diet that aims to reduce or even eliminate those factors must be able to drastically improve digestion, right? Well, yeah, sometimes… But then, sometimes you’ve been eating a low-inflammatory diet, and yet you’ve somehow still got those pesky IBS symptoms that flare up every so often. So, what’s the next step?

Well, for me, I decided to eliminate FODMAPS for a little bit. I was motivated to try this after months of dealing with cramps and bloating and, uh, other digestive issues every time I ate garlic or onions. It’s kind of crazy that I waited so long, but when you already eat a low carb, gluten free, vegan diet with minimal nuts, you really can be reluctant to remove anything else… If you’re curious about what I eat in a day on a low carb vegan low-FODMAP diet, check out this post!

But, enough about me. This is about vegan keto diets and FODMAPs.

Just a note, this article isn’t meant to be taken as medical advice, and is just informational in nature! Please be sure to talk to your doctor before starting any new health or nutrition program.

What is a FODMAP?

Let’s start off by addressing the most basic question here: what is a FODMAP?

Basically, FODMAP is an acronym for a group of sugars: Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These sugars are found in fruits, vegetables, grains, nuts, sweeteners and sugar alcohols, dairy products and legumes.

These sugars can exacerbate IBS in two ways. Firstly, as they are readily digestible by our gut bacteria (hence, “fermentable”), these sugars can cause quite a bit of gas and bloating in some people. Secondly, these FODMAPs tend to draw water into the bowels, leading to loose stools and/or diarrhea. If you’re thinking that this doesn’t sound particularly fun, you are correct.

So, you can see why some people are keen to remove these sugars from their diet.

What Foods Are High in FODMAPs?

Since a ridiculous amount of foods contain FODMAPs, it’s easier to keep track of which foods have a significant amount of these sugars. This isn’t a complete list, but it’s certainly a good place to start.

Vegetables High in FODMAPs

Garlic (super high)

Onions (super high)

Artichoke

Asparagus

Baked beans

Bananas, ripe

Beetroot, fresh

Black beans

Black eyed peas

Broad beans

Butter beans

Cassava

Cauliflower

Celery – greater than 5cm of stalk

Fermented cabbage e.g. sauerkraut

Haricot beans

Kidney beans

Lima beans

Leek bulb

Mung beans

Mushrooms

Peas, sugar snap

Pickled vegetables

Red kidney beans

Savoy Cabbage

Soy beans / soya beans

Split peas

Scallions / spring onions (bulb / white part)

Shallots

Taro

Fruits High in FODMAPs

Apples

Apricots

Avocado

Blackberries

Blackcurrants

Boysenberry

Cherries

Currants

Dates

Figs

Goji berries

Grapefruit

Guava, unripe

Lychee

Mango

Nectarines

Peaches

Pears

Persimmon

Pineapple, dried

Plums

Pomegranate

Prunes

Raisins

Sultanas

Watermelon

Grains & Nuts High in FODMAPs

Wheat containing products (be sure to check labels):

Almonds meal

Amaranth

Barley

Cashews

Cous cous

Einkorn flour

Freekeh

Pistachios

Rye

Semolina

Spelt flour

Other Foods High in FODMAPs

Condiments containing any of the above (like hummus & pesto,)

Kombucha & other fermented foods

Beer

Soy milk

Fruit juices

More than 1 glass of wine

Whey protein

Dairy products (except for well aged cheeses)

Sweeteners:

Inulin

Isomalt

Maltitol

Mannitol

Sorbitol

Xylitol

So, What Vegan Keto Foods Are Low in FODMAPs?

Now the good news for those of you who are already on a low carb or keto vegan diet, is that you’re likely avoiding many foods that are high in FODMAPs just by eating low carb and avoiding dairy. So, compared to Standard Western Diet eaters who switch to a low-FODMAP diet, you won’t have quite the hurdle to leap over.

The following lists of foods are not only low in FODMAPs, they are also low carb in general, and suitable for a vegan keto diet. These are all whole foods, so if you’re questioning a product from the grocery store, you may want to consult a more complete list.

Low FODMAP, Low Carb Vegetables & Legumes

Alfalfa

Bamboo shoots

Bean sprouts

Beetroot, canned and pickled

Bok choy / pak choi

Broccoli, whole – 1 cup

Brussel sprouts – 1 serving of 2 sprouts

Butternut squash – 1/4 cup

Cabbage, common and red up to 1 cup

Carrots

Celeriac

Celery – less than 5cm of stalk

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Collard greens

Cucumber

Eggplant / aubergine

Fennel stalk/seeds

Green beans

Green pepper / green bell pepper / green capsicum

Ginger

Kale

Lentils – in small amounts

Lettuce:

Olives

Parsnip

Peas, snow – 5 pods

Pickled gherkins

Pumpkin, canned – 1/4 cup, 2.2 oz

Radish

Red peppers / red bell pepper / red capsicum

Scallions / spring onions (green part)

Seaweed / nori

Silverbeet / chard

Spaghetti squash

Spinach, baby

Sun-dried tomatoes – 4 pieces

Swiss chard

Tomato – canned, cherry, common, roma

Turnip

Zucchini

Low FODMAP, Low Carb Fruits

Blueberries

Cranberries (in small amounts)

Lemon

Lime

Raspberries

Strawberries

Low FODMAP, Low Carb Nuts & Seeds

Almonds (less than 15)

Brazil nuts

Coconut (in all forms)

Hazelnuts

Macadamia nuts

Peanuts

Pecans (less than 15)

Walnuts

Seeds:

Chia seeds

Hemp seeds

Poppy seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Low FODMAP, Low Carb Drinks

Coffee

Protein powders (hemp and other seeds, pea, rice, soy)

Unsweetened coconut milk

Unsweetened almond milk and other milks made from low-FODMAP nuts (though check for additives)

Tea:

Black tea, weak e.g. PG Tips

Chai tea, weak

Fruit and herbal tea, weak – ensure no apple added

Green tea

Peppermint tea

White tea

Water

Other Low FODMAP, Low Carb Vegan Foods

So, as you can see, there are quite a few foods that you can still eat on a low-FODMAP diet! So, if you plan on trying to eliminate FODMAPs from your low carb vegan diet, it won’t be too much of a struggle.

Have you tried a low-FODMAP diet? What were the results? I’d love to hear about it in the comments!

5 thoughts on “Can I Eat A Low-FODMAP Vegan Keto Diet?”

I’m doing a low FODMAP, vegan, low carb diet at the moment to try to fight SIBO and, while it is difficult, I am enjoying being more creative in the kitchen. I really need more recipe ideas, though. I find that if I focus on the sauces, I can do just fine eating a variety of different veggie bowls. I made a lovely pesto with pumpkin seeds that is good on lots of things. And a “cheese” made with brazil nuts. My only complaint is that it is putting a huge damper on my social life! Difficult to go out to eat (and drink) with friends.

Hi!
Peas in general transfer tend to be high FODMAP- you have them on the high list, with the snap peas (and safe serving suggestion) on the low list- but then you’ve got pea protein powder on the low/safe Protein list.
Pea Protein powder reacts the same way as peas, if not a little worse – at least in me. I would recommend updating this to note that people should try pea Protein in very small amounts first to see if it’s safe for them. One single measured serving of pea Protein personally causes me a LOT of issues. I’d like to save others the same pain!

Thank you so much for this information! I have been a ketogenic vegan for a while now, but due to some chronic stomach issues, I’ve decided to add low fodmap to my WOE. I was so happy to run across this article, it’s so helpful. Thanks again!

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